A Beginner’s Guide to Running for Health & Fitness -Indian Weight Loss Blog

Our Beginner's Guide to Running for Overall Health and Fitness is packed with valuable information to help you stay safe, reduce injuries, optimize your diet, and more. You probably won't need all of this information the first time out, but you will definitely want to revisit it if you continue your running journey.

The benefits of running for overall health and fitness

You don't have to be a marathon runner to enjoy the physical, mental, and social benefits of running. Casual runners of all ages enjoy this sport as it is one of the best ways to burn calories and support cardiovascular health.

It is also an excellent way to lose weight, increase metabolism, Reduce stress and improve mood. Regular running also lowers cholesterol, reduces the risk of osteoporosis, and increases energy levels.

Types of running

While running itself doesn't require much explanation, there are several different types of running that you can experiment with. While some runners stick to one type, others change things regularly depending on the weather, the intensity of their training, and a variety of other factors.

• Treadmill running: Running on a treadmill is a great option when the weather doesn't cooperate. It's also easy on your joints and is a bit easier than running on the road or on a track. Treadmills also allow you to easily change the incline, resistance, and pace to add variety to your workout.

• Road run: Many people walk on paved roads, sidewalks, or walkways in local parks. Road running is convenient because you can do it anywhere even when you are on the go. It's also the easiest way to get started – just put on a pair of running shoes, step out your front door and off you go.
• Trail running: If you enjoy being in the great outdoors, trail running is for you. This type of running is a bit more advanced as it takes place on trails with different terrain.
• Distance run: Track running is ideal for those who like speed running, sprints and hurdles. Runners who train for long distance races can also benefit from running on a track.
• Beach run: Running in the sand offers a completely different type of exercise than running on hard surfaces. Enjoying the beautiful scenery while running is an added bonus.

How to start a running program

If you are new to running or have not been running for a while, start slowly and gradually increase the length and intensity of your runs to avoid injury. Here are the steps you need to take to start a running program.

This is especially important if you have been sedentary, take medication, or have an illness.

• Invest in a good pair of running shoes

The shoes you choose should be appropriate for the type of running you will be performing.

• Invest in good running clothes

Investing in high-quality, skin-friendly socks and lightweight, quick-drying running clothes is just as important as shoes. Choose your active clothing bright colors for good visibility. When you run outdoors in cold weather, choose items that can be layered and added or removed as needed. A hat and gloves are ideal for preventing heat loss.

• Prioritize running safety

Always do a dynamic warm up Before you start running, you should be calm for the first 5 to 10 minutes to reduce the risk of injury. When you're on the move, you run into traffic. Make sure you have your ID and mobile phone with you in an emergency. And make sure someone you trust knows where you are running and when you will be back.

• Use the Walk / Run method to get started

This is the easiest way to build your stamina and reduce the stress on your joints. Walk first for a minute and then for a minute, slowly increasing the length of your running intervals over time. Eventually, when your body gets used to running, you can switch to running for the entire workout.

• Consistency, not speed or distance, should be the goal

You want your runs to be challenging but not so difficult that you can't do them consistently. If you cannot speak in full sentences throughout your run, you are working too hard and need to slow down the speed, intensity, or distance of your run.

• Practice the correct running form

This means that you are keeping your posture straight and not hunched over. Your shoulders should be level and relaxed, your head should be raised, and your back should be long and high.

If you want to learn more about Running Nutrition for Beginners, just wait and see as we will talk about it in Part 2 of this blog post. Until then, stay safe while running.

For more information on how to run, see the following links: